30-20-10 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories
Post time to comments.
♀ 95-lb barbell
♂ 135-lb barbell
Stimulus and Strategy:
Today’s workout features a descending-rep ladder designed to keep you moving at a fast pace from start to finish. Choose a front-rack lunge load that allows you to complete the work with no more than two breaks at any point in the workout. Focus on maintaining an upright torso and strong front-rack position throughout every lunge repetition.
For the knees-to-elbows, make sure each rep meets the standard by clearly touching your knees to your elbows. Scale the movement as needed to maintain consistent sets of at least five reps throughout the workout.
Attack the bike with intent. Aim to complete the first round of calories in under 2 minutes and use that effort to set the tone for the rest of the workout. Stay disciplined on your movement standards and push the pace where you can.
Intermediate option:
26-16-6 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
20-10-5 reps for time of:
Front-rack reverse lunges
Hanging leg raises
Bike calories
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Front-Rack Reverse Lunge
The Kipping Knees-to-Elbows
The Rogue Echo Bike
The Hanging Leg Raise
The Hanging Knee Raise
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Comments on 260624
50 Comments
With intermediate weight
8:14
50kg barbell
55lbs
Banded pulls up
Row
55lbs
Banded pulls up
Row
Workout was dotcom‘s WOD from 1/16/2017
5 RFT:
-800m run
-25 OHS (75#)
-25 SDHP
Time: 41:09 (a PR, and 3:18 faster than last time I did it!)
Intermediate
https://www.youtube.com/watch?v=-HctjocFc5I
CrossFit WOD 260624 – Completed RX
This was a really challenging but fun workout. My game plan going in was to go unbroken on the front-rack reverse lunges and knees-to-elbows each round, then use the bike calories as my recovery. If I could get through the sets of 30 without breaking, I felt confident I could hold on during the rounds of 20 and 10.
Unfortunately, it didn't quite work out that way. I had to break the reverse lunges and the knees-to-elbows earlier than planned, which cost me some valuable time.
One of the highlights of the workout was that this was my first time ever performing front-rack reverse lunges with 135 pounds. The weight felt manageable early on, but the cumulative fatigue really started to build as the workout progressed.
By the final round I was completely redlining. After finishing, I felt lightheaded, nauseous, and like I might throw up. Thankfully I managed to keep it together, but that feeling usually means I found the edge of my current fitness.
The bike is located in a separate room, so it's not visible in the workout footage. I show the total calories at the end of the video. Total bike work completed was 60 calories.
Overall, I loved this workout and would definitely do it again.
Score: 12:38
RX
30-20-10 reps for time:
RX 18:00
11-11-8 lunges & KTE
11-9 lunges & KTE
10 lunges &KTE
Intermediate
no bike, rowed instead
13:18
Male/ 46YO/ 5’10/205#
Rx’d
subbed bike for rower cals and knees to elbows for toes to bar.
Time: 14:29
*Unbroken Lunges
*Knees to Elbows 15/15 - 10/10 - 10
*Echo Bike >65 RPMs for all Calories
**Pre-Workout:
4 sets of:
8 Alt. Front Rack Reverse Lunges
135-155-185-205lbs.
***With the 3:30pm Class at my Affiliate; coached by my Wife!
That's dope, Derek!
95lb barbell
calories on bike broken so did 3 min, 2 min, 1 min
15 minutes
50 lb DBs
spin bike 3:00, 2:00, 1:00 level 6 @ 80rpm
Scaled subbed
75lb BB and row cals, otherwise Rx
12:55
Back spasm continues but not as intense. Exercised caution - chose some increased weight over empty BB but took it from the rack with bar on shoulders and hands crossed. I cannot get into a true front rack forcing the bar a little higher and further forward of midline than I was comfortable with at this point. Held back a little on the pace too paying extra attention to how the back was feeling with every movement.
28:54
Rx — 14:58
Subbed row cals, all else Rx: 14:23
Breath thief
M/ 43y/ 175lbs/ 68”
Hell yeah, bro!
75 lbs
12:18
*115 lbs lunges
No gym
Subbed cals for burpees
Subbed knee to elbows for v ups.
Garage gym. No bike. Subbed BBJO at 24” for bike calories.
17:24
Burpees 20-10, 10-10, 10. Took way longer than the 2 minute suggestion for the 30 calories on the bike. Closer to 4 minutes. dumb sub.
Lunges 20-10,10-10,10
KTE 10’s
BBJO are a hell of a sub for cals, oof! Well done!
Rx 12:15
Split everything into 2 sets, except the last round was unbroken.
Bike was punishing after those reverse lunges.
10:18 intermediate
Comments were not showing or posting for me earlier, so I posted to yesterday. Here it is again, since the WODgods smiled down with one I can do with little modification:
30-20-10 FR rev. lunge-65#HKR/rows
UB except for row transitions-9:28
Great job, very fast!
17:31
26-16-6
#36 FR Lunges
Knees to elbows
Cal row
Went over stimulus to keep K2E in the workout.
BikeErg 9:42
Awesome!
80# db front rack
High knee raises
Bike calories
13:49
105#
Knee raises
50-35-20 air-dyne
Rx, echo bike cals… 12:30
Scaled 11:44
30-20-10
• Suitcase Reverse Lunges 2xDB 25#
• Bike Calories
• Knees To Armpits
5:15/4:35/1:54
85-lbs bar, row calories
14:35
Beginner option:
20-10-5 reps for time of:
Front-rack reverse lunges
Hanging leg raises
11:29
Bike calories Plus the Rogue bike